Small pancakes made from cottage cheese, eggs and oats blended into a batter, cooked in a non-stick pan and served with banana and maple syrup.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 2 eggs
- 150 g cottage cheese, low fat
- 50 g rolled oats (use certified gluten-free if needed)
- 60 g bananas
- 10 g maple syrup
Method
- Blend the cottage cheese, eggs and oats until smooth. Let the batter stand for five minutes so the oats soften.
- Heat a non-stick pan over medium heat and wipe it with a little oil.
- Drop in two tablespoons of batter per pancake. Cook for two to three minutes until bubbles form and the underside is golden, then turn and cook for a minute more.
- Keep the cooked pancakes warm while you finish the batch. Serve with the sliced banana and the maple syrup.
What this plate gives you
There is no flour: the batter is cottage cheese, eggs and blended oats, which is why a stack of pancakes reaches 35 g of protein, from the cottage cheese (about 17 g) and the eggs (about 13 g). The oats give the 62 g of carbohydrate and the 7 g of fibre. At 533 calories it is a quarter of a 2,000-calorie day. The batter is looser than a flour batter; cook the pancakes small, over medium heat, and flip once the edges set.
Swaps
- Berries on top instead of maple syrup: about the same calories and more fibre.
- Egg whites for one of the eggs: 5 g less fat.
- Vanilla and cinnamon in the batter: no change to the numbers.
Keeping it
The pancakes keep. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). They also freeze in a stack with paper between them; toast from frozen.
